Supplements Guide

Nowadays there are all kinds of power boosters, muscle builders and so on. However, you don’t need this. The classic supplements that we recommend are creatine, protein, amino acids and glutamine. Read below what each of these is all about.

Creatine - The famous strength booster, that has been popular for the last 60 years. It comes in various forms, but the safest, most effective (and funny enough – the cheapest) form of creatine is creatine monohydrate. Every day after workout take 5g of creatine along with a glass of water and some carbs. All the formulas that people are trying to sell you work just as well, or even worse.

Protein – The protein powder is irreplaceable sometimes. It is convenient, tasty, healthy and fast-acting. This is just what you need after a workout. It will give you better gains, and faster recovery.

Amino Acids – These are the building blocks of the proteins. They are absorbed in seconds after ingestion, which makes them a great addition to the protein after workout. However, they are relatively expensive. If you want only the best, take both a protein and amino acids. If you want more bang for your money, get only a protein powder.

Glutamine – This is one of the most important aminoacids in the human body. This is why it is a separate supplement. The concentration of glutamine in the human body is crucial to good muscle gains. However, if you eat right, you will have a good concentration of glutamine anyway.

Buying these supplements is optional. You can have good gains without them. However, if you want to gain muscle fast, you are free to get some. These supplements are harmless, although some people don’t share this opinion.

Cardio and Bodybuilding

Most men, when they start going to the gym, want to both lose fat and gain muscle. A total beginner can experience such effect at least the first 1-2 months. But after that this can’t happen.

To gain weight, you need to have a lot of energy, while to lose weight, you need to have a deficiency of energy. Energy is not only used to get you through the workout. It is also used to build the muscle itself. So even if you had a solid workout, that doesn’t necessarily mean, that you will gain muscle mass.

So if you are overweight, and you fit the description above, then you have two options. You can either first build some muscle, and then lose weight, or the other way around. We recommend, that you first spend some months on gaining some muscle. The reason for that is, that once you have developed your muscles, they will burn more calories, even when you are not using them.

This basically means, that it will be easier for you to lose weight, and you will even be able to eat more. Of course, you still need to eat only the right foods, but that goes without saying.

So if you want to do cardio, make sure you have enough muscle mass to keep your metabolism boosted. This way it will have a much greater effect, and you will lose weight in a much healthier way. The only reason to do cardio while you are trying to gain weight is to use it as a warmup exercise. Five minutes are enough for you to get ready for the serious stuff.

Training: How Much Is Too Much?

It is always more than just how hard you train. There are three key factors to muscle growth.

1. Train properly
2. Allow for sufficient recovery time after a workout
3. Eat the right types of foods

Even if one of the above is missing, you are limiting your potential. Let’s make it clear what each of these means.

Proper training means:

• The right exercises
• the correct technique
• adequate recovery time between sets

Sufficient time for recovery between workouts is nearly impossible to predict. Give each muscle group at least one day of rest. This is the minimum. When you get a feel of how much time is sufficient for you, update your training schedule according to it.

The right foods is for someone else to determine. Depending on your body type, you may need a different kind of diet. However, all trainers agree that you should stay away from sweets, salty food and fried food.

How To Perform A Deadlift Properly?

Have you ever wondered, why not so many people do deadlifts? Two main reasons:

1. Deadlifts are brutally hard. The deadlift, along with the squat are the most physically draining exercises you can find. And since it is difficult to lift, less people actually do it.
2. The deadlift has a reputation of being somewhat perilious. However, with the correct technique, it is a very safe exercise.

Now, if you suffer from a disk herniation or any other type of lower back ailment, the deadlift probably isn’t a good idea. Aside from that, the deadlift is still pretty tough to beat when it comes to building strength and mass.

Although the only way to do a deadlift correctly is to see someone else do it, here are a few tips:

• Your back must be straight.
• Your eyes must be looking up in a 60 degree angle from the floor.
• If you start feeling pain, stop. You are doing it wrong.
• Turn the toes out only slightly.
• Correct any existing imbalance between muscle groups, before you attempt deadlifting.

You need a lot of patience before you are able to deadlift correctly. And lots of power of will to keep on doing it.  If you succeed in both these tasks, it will pay out big time.

Different Types Of Male Body

There are three different types, commonly used to classify the human body: ectomorphs, mesomorphs and endomorphs. Only few people fit neatly into one specific category. Most of us exhibit characteristics of more than one somatotype. This form of stereotyping was developed by a psychologist by the name of William Sheldon.

Back in the early 1940s, Sheldon studied the photographs of more than 4,000 college-age men. Based on his findings, he was able to identify several different body types. Later he consolidated them, reasoning that everyone could be classified as some combination of the three we use today.

Ectomorphs: They exhibit low levels of strength and size prior to training. They have relatively low levels of body fat, and small, narrow bones. They experience low levels of strength prior to training. However, they excel at endurance sports. This is a result of the higher-than-average proportion of slow twitch muscle fibers. They have fast metabolisms, which prevents them from gaining weight easily.  According to Sheldon, ectomorphs are introverted, socially anxious individuals, who tend to excel at mental tasks.

Mesomorphs: They are considered to be very genetically gifted individuals. They exhibit low levels of body fat, and impressive muscular development, even prior to training. Their thick bones are more conductive to building muscle. This gives them an advantage in strength and power sports. Sheldon said, that most mesomorphs are outgoing, adventurous individuals with action-oriented mentalities.

Endomorphs: It is considered to be the least desirable of all body types. Although they are strong in nature, they have a difficult time losing weights. Sheldon believed endomorphs to be focused on food and pleasure, rather than physical activity. They have more easygoing personalities.